5 Proven Ways to DOUBLE Your Testosterone (men over 40)

How to Double Your Testosterone Levels Naturally

Step 1: Train Harder

1. Engage in physically active exercises to increase testosterone levels.
2. Focus on high-intensity workouts rather than specific types of exercises.
3. Compare the intensity of arm-only workouts versus full-body workouts to understand the impact on testosterone levels.
4. Push yourself harder during workouts to enhance the hormonal response and create a more favorable anabolic environment.

Step 2: Maintain an Optimal Body Fat Percentage

1. Keep body fat levels low to prevent a decrease in testosterone levels.
2. Understand the correlation between obesity and reduced total testosterone levels in men.
3. Aim for a body fat percentage between 10% to 15% for optimal hormonal balance.
4. Avoid extreme weight loss or gain as it can negatively impact testosterone levels.

Step 3: Dial in Your Vitamin D

1. Maintain optimal vitamin D levels to support testosterone production.
2. Aim for about 5,000 IU of vitamin D daily through sunlight exposure, diet, or supplements.
3. Understand the association between vitamin D deficiency and lower testosterone levels.

Step 4: Increase Zinc and Magnesium Intake

1. Address mineral deficiencies by supplementing with zinc and magnesium.
2. Zinc deficiency can reduce testosterone levels, while supplementation can improve them.
3. Combine magnesium supplementation with training for the best results.
4. Aim for a daily intake of around 30 to 60 mg of zinc and about 400 mg of magnesium.

Step 5: Get Better Sleep

1. Prioritize quality sleep to maintain higher testosterone levels.
2. Aim for 7 to 9 hours of sleep each night to optimize testosterone production.
3. Understand the impact of sleep duration on testosterone levels.
4. Ensure adequate sleep for overall health and well-being.

By following these five steps, you can naturally double your testosterone levels and improve your overall well-being. For a more structured approach, consider joining the free 5-day testosterone reboot challenge mentioned in the video to kickstart your journey towards better testosterone levels.